-10/8 cal assault bike (slow pace)
-15-20 banded pull aparts
-10/8 cal assault bike (moderate pace)
-10 bench press 45/35
-10/8 cal assault bike (fast pace)
-5 bench press (add weight)
Every 1:15
9-12-15-12-9 of:
-ring dip
-power snatch 75/55
-assault bike
RX+=105/75
Pull – Push – Coast
4 Rounds
100ft Sled Pull Rope
100ft Rope Carry
300m Run
800m Run
50 Banded Good Mornings
4 Rounds
50m Sled Push
200m Run
250m Row
800m Run
50 Banded Reverse Fly
*12 Alternating T2B after every round of the 4 rounders
RX + = Vested
300m run
Then 2 rounds of:
10m bear crawl
10 yogi push-ups
10 air squats
10 PVC good mornings
Get ready for your WOD
8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees
“343” is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
5 Rounds for Time (with a Partner)
400 meter Sandbag Carry (150/100 lb)
30 Burpees
30 Plate Ground-to-Overheads (45/35 lb)
30 Overhead Dumbbell Walking Lunges (50/35 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds. Split the work as necessary. Only one athlete can work at a time.
This hero workout is dedicated to Lance Corporal Caleb Erickson, 1st Battalion, 9th Marines, US Marine Corps, who paid the ultimate sacrifice in combat on February 28, 2014, while conducting combat operations in Helmand Province, Afghanistan.
2 rounds of:
400m row
-10 PVC pass throughs
-pigeon stretch (each side)
-10 air squats
2:00 EMOM
Light to moderate weight. Add 5-10 lbs from last week if possible
*perform all sets at same weight*
3 rounds of 1:00 max reps
-HSPU’s
-rope climb
-overhead squat 75/55
-abmat sit-ups
-cal row
-REST
Fight Gone Bad Style
*Score is a running total for each of the 3 rounds*
10/8 cal assault bike (slow pace)
-thread the needle stretch
-iron cross stretch
-10/8 cal assault bike (moderate pace)
-10 bench press 45/35
-10 PVC good mornings
10/8 cal assault bike (ludicrous speed)
-5-8 bench press (add weight)
-10 PVC good mornings
Every 1:15
12 min AMRAP of:
-10 sumo DLHP 95/65
-12/10 cal assault bike
No RX+. Find a steady pace to get as many rounds and reps as possible.
Grab a short version of a daily ROMWOD and do it.
300m run
3 rounds of:
-20m bear crawl
-20m butt kickers
-10 kipping swings
-30 single unders
4 rounds of:
-10 Plank DB Pull Throughs
-15 DB Abdominal Leg Raises
(10 min time cap)
https://www.youtube.com/watch?v=Zko5x2SoQmo
https://www.youtube.com/watch?v=d_zKMLT4LSI
4 rounds of:
5 ball slams 30/20
10 devil presses 35/20
15 pull-ups
50 DU’s
RX+= 50/35, chest 2 bar
-200m run
world’s greatest stretch (each side)
-100m sprint
10 air squats
10 arm circles (forward/backward)
-100m sprint
5 front squats 45/35
5 push jerks 45/35
-100m sprint
5 squat cleans + 5 jerks (add weight)
*THEN 3 sets of the following percentages*
-2 SC + 1 J @ 77.5%
-1 SC + 1 J @ 82.5 %
-1 SC + 1 J @ 87.5%
*77.5%, 82.5%, and 87.5% = 1 set. Complete 1 set in 4 min*
HAVE YOUR WEIGHTS READY BECAUSE IT IS A 4:00 EMOM (12 min)
*log your heaviest SC + J*
3 5:00 rounds of:
-12 thruster 75/55
-10 box jumps 24/20
-300m run
RX+=95/65
*each round is for time*
